How to Lose 2 Pounds a Week
How to Lose 2 Pounds a Week is a healthy and safe approach to weight loss. We live in a world where fast results are most appealing. However, losing weight slowly is a sure way to enjoy sustained success. Many people have used radical diets just to gain more weight than they started with. This goes to show that the goal of losing 2 pounds a week is very realistic and recommended by health and fitness experts. So, how do you go about it? Losing weight has to be won in the mind first. Secondly, you have to critically look at your diet and lifestyle habits. This article sheds light on the best practices of losing 2 pounds every week.
Steps on how to lose 2 pounds a week
It is all about calories
It goes without saying that the number of calories you consume each and every day determine whether you are overweight or not. In simple terms, you cannot eat too much and expect to make strides in this regard. In essence, you have to check your calories and make adjustments. To lose 1 pound a week, you will have to cut about 3,500 calories from your diet. Therefore, to lose 2 pounds a week, the total number of calories to exclude is 7,000. In light of this, you have to eliminate 1,000 calories daily from your current diet. This may sound complicated but switching a few things can actually eliminate these calories seamlessly.
Distribute your calories in all your meals
Some people may be tempted to eat all their calories in one sitting or in one meal. The problem with this approach is that it is not sustainable. You need to keep your energy level up throughout the day. In addition, you will manage hunger and control your appetite better when you distribute calories. Ideally, you can eat 3 meals a day with a snack option.
There is no shortcut, you have to eat healthy nutritious food
If you are into fried foods, sweet treats and baked goods, it is a high time to consider healthier options. The simple approach is to consider fruits and vegetables, whole foods and lean meats. If you are hungry and have to snack, choose a fruit or a delicious vegetable. Whole grains are rich in minerals and fiber to help you digest optimally. It is hard to just quit old habits but you have to start from somewhere. If you love soda and fruit juices, start by drinking water instead. Tea with limited sugar is also a good alternative. Milk is another option which will save you calories each day.
Clean out your fridge and pantry and add healthy options
There are so many resources online that will guide you on the best recipes if you want to lose 2 pounds a week. The following is a host of foods you can consider adding to your shopping list for a healthier you. Black beans, cauliflower, chickpeas, Brussels sprouts, grapes, peas, avocado, sweet potatoes and mushrooms. When it comes to your meat options, buy lean pork, chicken, beef, shrimp and tuna. Whole wheat, brown rice, oatmeal, wholegrain pasta, corn meal and others are good additions to your weight loss nutrition.
Consider these sweet alternatives
When you are looking to lose 2 pounds a week, you do not have to entirely forget about pleasing your sweet tooth. There are great healthy options that you can make in your home. First, you can make blackberry and banana skewers. With a topping of caramel sauce, you will enjoy your dessert. Another good alternative is non fat plain Greek yogurt with peanut butter and strawberries. You can also decide to enjoy your cheese together with grapes or go for avocado rye crisps. All the food options given above can be switched up to make delectable dishes. Get creative and look into the arrays of recipes available for healthy eating.
Recharge your physical activity
Once you have catered fully to your diet, physically activity is pivotal to help you get good results faster. If you cannot join a gym, start by standing up and getting busy around your house. Walking is an easy cheap way to get your weight loss endeavors going. Anybody in a fair state of fitness can walk. Therefore, this resource highly recommends walking as your first physical activity when you are looking to shed 2 pounds a week.
Start by investing in some nice walking shoes. Then, know how many calories you are burning after any given walking interval. How many calories you burn will be determined by your age, walking speed, walking time and even gender. An online calculator will help you narrow down in this regard. A case in point is that if you are walking at a pace of 3.5 miles per hour for 30 minutes and you are 150 pounds in weight, you will burn 126 calories. To burn 400 calories, you will need to walk a bit over an hour. These calculations help you to focus on the goal and to keep track of things; every effort will count.
Before applying the tips above, it is always wise to seek counsel from your health care provider. Weight loss can impact pre existing health conditions. If you are pregnant or trying to get pregnant, it might not be wise to cut many healthy calories from your current diet. To this end, you have to be in good shape. Another precaution is to avoid burning or eliminating too many calories contrary to the recommendations above. As a rule of thumb, women should never be on a diet of under 1,000 calories a day. Men on the other hand need about 1,200 calories minimum every single day. Very low caloric intake will not only lead to unsafe weight loss but it will also make your body deficient of vital nutrition.
One sure tip to remember for anyone who is serious about losing 2 pounds a week is on food portions. Eat all your vegetables and fruits and go slow with starchy foods. Snacking should be mindful and healthy; again, portions matter. Any carbohydrate bigger than the palm of your hand per serving is too much.